Coach Misty’s Beginner’s Guide to Mountain Running: How to Get Started With Confidence
So, you’re thinking about taking your running to the mountains? You’re in for a wild, rewarding ride! Mountain running isn’t just a run with a better view—it’s a full-body challenge that builds strength, endurance, and mental grit.
Here’s your no-stress, beginner-friendly guide to starting your mountain running journey the right way.
What Exactly Is Mountain Running?
Mountain running means exactly what it sounds like—running up (and down) mountains! It usually involves steep elevation changes and can happen on rugged trails or even roads, depending on the race or route. Unlike regular trail running, mountain running always includes significant climbing.
Whether you’re racing in the Rockies or climbing your local hills, if there’s major elevation involved, you’re officially mountain running!
How Is Mountain Running Different From Trail or Road Running?
- Trail Running: Off-road but not always steep.
- Road Running: Usually flat, fast, and paved.
- Mountain Running: All about the vertical gain—on trails or roads.
Bottom line: Mountain running combines the toughness of trail terrain with the intensity of uphill climbing.
What You’ll Need (Yes, Gear Matters!)
Getting the right gear makes a world of difference. Here’s your starter checklist:
- Trail running shoes: Choose something with strong grip.
- Hydration pack or handheld bottle: Staying hydrated is non-negotiable.
- Layered clothing: Conditions can change fast up high.
- Trekking poles: Game-changers for steep climbs and descents.
- Navigation tools: GPS watch, map, or compass—know where you’re going.
- Safety gear: Think whistle, small first-aid kit, and a fully charged phone.
Optional but helpful: gloves, hat, sunscreen, and a lightweight jacket.
Before You Hit the Trail: How to Prep
Mountain trails are no joke. Here’s how to be smart:
- Check the weather (especially at the summit—it can be much colder).
- Start slow: Choose well-marked, moderate trails.
- Run with a buddy: Safety first, especially if you’re new.
- Bring fuel: Energy gels or snacks keep your tank full.
- Study the trail map: GPS isn’t always reliable in the mountains.
Mastering Mountain Running Technique
Running uphill isn’t about speed—it’s about efficiency. Here are a few technique tips:
- Shorten your stride.
- Lean forward slightly—from the ankles, not the hips.
- Keep your chest lifted to help your breathing.
- Use trekking poles to conserve leg energy.
And don’t be afraid to hike! Even pros power-hike tough climbs.
Coach Misty’s Lessons From Leadville
When I ran the Leadville 100-mile ultramarathon in the Rocky Mountains, it completely changed my perspective on what’s possible through grit and preparation. Living in Northwest Indiana—without big mountains to train on—I had to get really creative.
I trained at the Indiana Dunes, hiked regularly, logged miles on incline treadmills, and focused heavily on strength training. It wasn’t glamorous, but it got the job done. The biggest takeaway? Your environment doesn’t have to limit your goals. Consistency, creativity, and heart will take you where your feet can’t yet.
Top Tips for Beginners
- Track time, not distance. Focus on minutes spent running, not miles.
- Use a heart rate monitor. Effort matters more than pace.
- Strength train weekly. Squats, lunges, and core work pay off big time.
- Respect trail etiquette. Stay on trail, don’t litter, and yield to others.
Final Thoughts
Mountain running is more than just a workout—it’s an adventure. You’ll gain strength, stamina, and maybe a few battle stories along the way. Embrace the climb, enjoy the view, and trust the journey.
Always in your corner,
Coach Misty
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